Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
20 russian KB swings
2 rounds w/ BB
5 back squats
5 good mornings
5 front rack reverse lunge
5 push press
Mobility
90 sec pigeon stretch each leg
90 sec banded front rack
Weightlifting
Strict Press From Push Jerk Receiving Position (3×5)
keep a tight midline and a straight bar path, find your heels in both the dip and the catch position
looking for quality reps,
strict presses from jerk receiving position, increasing wt
Weightlifting
Pausing push jerk (3×3)
Pause For 2 Seconds in Dip & Catch
find your heels in both the dip and the catch, jumping and landing on your heels will allow for better power and balance. quality reps
stay below 50% of 1 RM push jerk
https://www.youtube.com/watch?v=4aaEN_vhWe4
Weightlifting
Push Jerk (5×3)
5 sets
every 1:40 do 3 reps
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)
Choose weights on all 3 movements that you can complete in 1-2 sets each round
hold KB in goblet position and alternate legs, 7 each leg, on the reverse lunge